Harden Your Body With The Kick Ass Kettlebell Workout [Workout Plans]

Last week we unleashed 6 power kettlebell moves to strip off body fat and build an elite body. This week we’re pulling everything together into one hellacious circuit of mass muscular destruction.

The Kick Ass Kettlebell Workout is a 6 exercise slobberknocker that uses hyper-intense kettlebells to stimulate muscle growth, boost performance, and strip off body fat. It leverages a variety of dynamic, explosive movements—all of which require flexibility, mobility, and full-body coordination—to attack fat stores and push your body to a point that it likely isn’t used to going.

Most exercises vigorously move across an elongated movement path, which fires away at multiple different muscle groups, brings in an element of HIIT cardio, and produces massive strength. Your forearms and shoulders will burn. Your legs will be wobbling. And your heart will feel like it’s about to burst out of your chest. But that combination gradually results in a hard, LEAN physique that not only looks like a chiseled masterpiece, but is also extremely functional, supple, and agile.

Just as you would in life and athletics, you’ll bend, twist, lunge, thrust, and squat — and you won’t be stationary. Put it all together and you’ll carve out a body that not only looks pretty, but that’s capable of dominating any pick-up game, traversing cliffs, or surviving a Tough Mudder.

Grab a kettlebell and get swinging. Load up some function behind that form.

The Kick Ass Kettlebell Workout

Do the Kick Ass Kettlebell Workout as a full-body, fat-burning workout 3-4x per week. Or do it as a standalone routine whenever you need to blast your entire body. It’s a great way to reshape your physique AND boost athletic performance.

Take 1 day off in between workouts.

Rest 30s-60s in between sets. You’ll need longer recovery periods after swings and snatches. Keep rest periods as brief as you can manage.

How To:

Protocol: 1 set — 20 reps

Target Muscle(s): Chest, Legs

(1) Start in a standing position, squat down, and kick your legs out into full push-up position.

(2) Do 1 push-up, hop forward into a low squat position, and explosively jump upwards into the air. Return to the ground, squat down, and repeat the rest of the movement for 10 total reps — each burpee should be one fluid motion.

(1) Hold a kettlebell so that it’s folded over your right hand at about neck height. It should sit in the nook between your forearm and bicep.

(2) Tighten your core, keep your back flat, and squat down until your thighs are at least parallel to the floor. Your body will likely start to fall forward and over to the right — resist that and stay as straight as possible.

(2) Maintain a flat back, bend down, and grab the handle with your right hand.

(3) Powerfully ascend and begin swinging the kettlebell up. As it begins to approach ab height, explosively yank it up over your shoulder, flip the kettlebell over your wrist, and extend up until your arm is straight.

(1) Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone. Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps, and maintain strong posture.

(2) With your chest puffed out and your abs tight, slowly squat down until your quads are BELOW parallel. Hold for .5s and explode up through your butt. Ascend with the pressure on your heels, not your toes.